Baked Fish With Fresh Mediterranean Salsa from Healthy Diabetic Recipes

Baked Fish With Fresh Mediterranean Salsa Recipe

Recipe Ingredients:

4 lean mild fish fillets - (6 oz ea)
= (such as flounder, tilapia or snapper)
2 tbsp water
1/2 tsp chili powder
1 large tomato, seeded, chopped
1 can sliced ripe olives - (2 1/2 oz), drained
= (or kalamata olives)
2 tbsp chopped fresh parsley
2 tbsp lemon juice
1 tbsp capers, drained
2 tsp extra-virgin olive oil
1 tsp dried oregano leaves

Recipe Instructions:

Preheat oven 350 degrees. Coat 12- by 8-inch glass baking dish with nonstick cooking spray; arrange fillets in single layer. Pour water over fillets and sprinkle with chili powder. Cover tightly with aluminum foil and bake 15 minutes or until fish is opaque in center.

Meanwhile, combine tomato, olives, parsley, lemon juice, capers, oil and oregano in small bowl; mix well. Remove fish from pan with slotted spatula and place on individual plates; spoon 1/3 cup salsa over each serving.

This recipe yields 4 servings.

Exchanges Per Serving: 4 Meat.

Nutrition Facts: Calories 212; Calories from fat 28%; Total Fat 6g; Saturated Fat 1g; Protein 33g; Carbohydrates 5g; Cholesterol 90mg; Sodium 382mg; Dietary Fiber 2g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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